Everyone wants a toned physique, especially girls who are very conscious about their body. To be in shape your focus should be on every part of the body. So, girls, do you want to get strong sexy legs and shaped butt? If yes then these moves will get you there in no time at all. Lower body is the easiest and fastest place to build lean muscles. There are over 200 muscles below the belt! With these simple exercises get your butt in shape and tone your legs.
Dead lifts– Dead lifts are excellent for your hamstrings, butt and lower back. This is tough exercise. Start by standing with your feet hip-width apart, and your weights (bar or dumbbells) in front of thighs. Keep your back flat and abs contracted bend forward from the hips and lower your torso until your weights reach your shins. Do 3 sets of 10 reps thrice week!
Leg Lift- This exercise basically target on your quads. It is very simple to perform leg lift. Keep a chair in front of you, raise your right leg, knee facing towards the ceiling, foot flexed and place your heel on the seat. Make sure not to lock your standing knee as you lift your right foot off the chair and straighten it out until you feel that your quadriceps are engaged. Keeping your lifted leg in the air, bend the leg on the floor slightly and then straighten it again. Switch your legs and repeat the whole process again. Do 3 sets of 15 reps with each leg daily.
Lunges- Strengthen and tone your hamstrings, buttocks and quadriceps by performing lunges. With simple movements they are easy to follow which require no special equipment to complete. With your chest lifted and chin up take a big step forward with your left foot. Sink straight down so your front left knee tracks over the top of your shoe and your back right knee points down toward the floor. You are on your back left toe. Push back to the starting position. Keep altering on both the legs. Start 10-12 lunges on each leg and work your way up to three sets.
Squats- For training of butt and legs, Squats are proved as an extraordinary exercise. Keep your feet hip distance apart and bend down pushing your hips back so that the body weight goes on your heels. Squat down into a 90 degree angle and stand back up while still pressing down on your heels. You can also add weight by holding dumbbells in your hands or with a bar across your shoulders. For quicker results do 3 sets of 15 reps thrice a week.
Lateral lunge sidekicks– Effective but challenging, lateral lunge sidekicks are mainly for legs training. Stand with your feet together and step the right foot out to the side and bend the left knee at a 90-degree angle to come into a side lunge. Push into your left foot and come to standing with the knees slightly bent. Immediately kick the left foot strongly out to the side keeping it flexible. Return to the starting position. Do 3 sets of 15 reps with each leg.